bjj, grappling and mma – general advice final
TRANSCRIPT
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Strength and conditioning Advice for BJJ,MMA and Grapplers
William Wayland
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BJJ, MMA and Grappling Hugely Popular – Rise in BJJ/MMA fitness specific programs reflect this.
Be aware of cash-ins –Flouting methods that may not work or in fact hinder
performance
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• You will never achieve the same level of speed and explosive power just by sparring and rolling or on a heavy bag as
• You will when you raise your strength and rate of force development through specific strength training.
Most fighters probably will get quite a bit of strength and conditioning work through the drills and exercises that are part of practice
• more intense means are required to continue to raise the athlete's physical abilities.
• Paraphrasing Joel Jamieson
Why strength and conditioning?
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Competing Demands
• Physical (sport and regular activity)
• Lifestyle• Supplementary
training• Goal selection
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How often and what to do?
What should I focus on?
Mobility and flexibility
Strength & Power
Conditioning – Should have a decent aerobic base
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Limiting Factors
• Age• Training
experience• Environment you
train in – Proper equipment, training partners, atmosphere
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What I recommend
• 2 days Strength Training
http://bit.ly/qvZgx2• 1-2 Days
conditioninghttp://bit.ly/vBi3TQ• Flexibility and
Mobility as and when
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Planning
• Training should be cyclical
• Deload your training, occasionally from everything!
• Active Recovery
• Accumulated fatigue
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Accumulated Fatigue
• Neurological – neuro transmitters
• Muscular – Metabolites and adhesions
• Psychological – burnout, staleness
• Microtrauma
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Planning
• A good program should’nt be confusing
• Wendler 5/3/1, Defranco
• Should make you want to workout
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Program Design
Mobility-Activation work
Primary Lift
Accessory work/Hyperthrophy
Conditioning/finisher
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Conditioning
MMA, BJJ, Grappling too much circuit training At the expense of strength
Occasionally addictive and cultish approaches
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Conditioning
Establish your RHR between 40-60 ideally
Fight specific heart rate variability
Power output at Anaerobic Threshold
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Prioritise
• In the weight room and on the mats• Best Bang for Buck exercises• What leaves me injury free?• Combats Injury and aids BJJ performance?
• Value of any strength and conditioning program is only the extent to which it specifically improves the performance
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The Desk Job and BJJ
• Great way to stay fit
• Structural balance – Injury potential?
• Common issues :• shoulder and
back problems• Tight hamstrings• Tight Hip flexors
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Make the most of your time.
Less is more 80/20 rule
A lot of training goes on with not a lot of thought
Fighters stay on the mats for too long. Can you really apply yourself for 2 or 3 hours at a time? For multiple sessions in a day? (Brendan Chaplin)
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Conclusion
• BJJ, MMA – Lifestyle, longevity
• Strength training for injury prevention at a minimum – fix imbalances
• Beginners and intermediates need to invest their time on mats, at this level skill is the greatest outcome determinant
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• My Influences• Jim Wendler• Eric Cressey• Vern Gambetta• Brendan Chaplin• Joe DeFranco• Dan John
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• Contact me
• Twitter @WSWayland